Category Archives: Motivation

Rest Day 11/7/13: Announcing the Renegade Rowing League 2013/14

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Rest Day 11/7/13:

Renegade Rowing League is Back!

Announcing the Renegade Rowing League 2013/14

2k Row CRASH-B Style @CFB

December 21st and January 25th

 If you’re in the Boston Area on December 21st come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 11am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be holiday drinks and socializing afterwards with athletes from all over the area.
Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?

Mike and Mike attacking the 2k at the RRL – Are you ready for the Renegade Rowing League?

We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.  The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes.  Grab some friends, come on down, and get after it.  This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February.  Anyone is welcome to come test themselves to see how they stack up.

If you’re interested in competing and bringing your gym shoot me an email at pat@renegaderowing.com.  I’ll have a registration link up soon.  All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category.  The Renegade Rowing League will use the same event categories as CRASH-Bs.

Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!

Rest Day 11/3/13: Congrats Boston Red Sox!

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Congratulations Boston Red Sox! 2013 World Series Champs!

2013 Boston Red Sox Rolling Rally

Rest Day 10/31/13: Happy Halloween, 2k Prep, and Renegade Rowing Club!

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Rest Day 10/31/13:

It was a solid end to the season! Time to turn it up for the Winter Season!

It was a solid end to the season! Time to turn it up for the Winter Season!

Happy Halloween!  I hope you’re planning on dressing up to WOD today!  I’ll be dressing up to coach!

Announcing the 2013 Renegade Rowing Club!

It’s that time of year again.  The weather has gotten cold and no one wants to row in the cold.  Now is the time to get pumped for training in the gym and crushing your 2k on the erg!  The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston in Allston, MA.  Practices will start the Monday after Thanksgiving, December 2nd.  The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter.  We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s.  Who’s game?  Email me if you plan on joining the Renegade Rowing Club, pat@renegaderowing.com.  There are only 16 spots available in the club, so let me know sooner rather than later!

What’s your 2k Race Plan?

Get hydrated, eat well, and get a good sleep.  It’s been a solid three days of training/testing.  Be sure to take the time to mobilize those quads, hips, and hamstrings.  In training we ask a lot of our quads whether it’s rowing or running stadiums.  Show them some love even if it’s painful.  Do it!

For those that have been following the Rowing WODs you’ve probably noticed we are in the middle of a testing week.  We tested the 5k on Monday, the 1′ domain and 1 RM for our lifts on Tuesday, and our general fitness on Wednesday.  If you’ve missed those or are looking for the ultimate test, Friday will be a chance for you to attain 7 or 8 minutes of glory.  Start thinking of your goal and developing a race plan that will get you there.

Post thoughts on your 2k Race Plan, Goals, and if you will be joining the Renegade Rowing Club!

Rest Day 10/27/13: Good Luck at Head of the Fish! – Resist The Change Drill

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Rest Day 10/27/13:

Good luck to all of the competitors at the Head of the Fish Regatta in Saratoga, NY this weekend!  The Wayland-Weston Men and Women have been working hard all season.  Have fun and race hard everyone!

Here is a little video of a drill that was inspired by  Coach DeDominici to perfect handle heights, balance, and the reaction needed when the boat goes off-set (becomes unbalanced).  Ideally your body weight stays centered in the boat and the handle heights remain consistent through the recovery in relation to the gunwales.  It’s a fun challenge and looks pretty awesome when all 8 rowers are on the same page.  Well done gentleman!

Rest Day 10/24/13: How do you get motivated? Share!

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Rest Day 10/24/13:

Racing the Single at HOCR!

Racing the Single at HOCR!

How do you get motivated?

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit toward your own goals or an upcoming event?

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Approaching Western Ave. Bridge at HOCR!

Approaching Western Ave. Bridge at HOCR!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

The Land of Motivation

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

…Read More!